Lite om andningsteknik vid ansträngning...

Hej! 

Vi har tidigare pratat lite om hur viktig andningstekniken är för "snabba" återhämtningen vid fysisk ansträngning, ex. vid löpning, träning eller match. Några av teknikerna vid pratat om var bland annat andning via näsan samt att man tar ett djupare andetag, håller andan en kort stund och sedan andas ut. Här nere har jag bifogat två intressanta artiklar som handlar just om de samt en liten sammanfattning. Ni kan läsa sammanfattningen men om någon/några är mer intresserade av läsa kan ni kopiera länken som finns under varje sammanfattning. 

1. Nasal Breathing Protocol in Young Basketball Players:

A study titled "Effects of a nasal breathing protocol on physical fitness and pulmonary function in young basketball players" investigated the impact of a six-week nasal breathing training program. The experimental group (EG) engaged in intermittent running exercises performed exclusively through nasal breathing, while the control group (CG) maintained regular training routines. Post-training evaluations revealed significant improvements in the EG concerning the Yo-Yo Intermittent Recovery Level 1 test, Forced Vital Capacity (FVC), Forced Expiratory Volume in one second (FEV1), and Peak Expiratory Flow (PEF) compared to the CG. Conversely, no significant changes were observed in the Shuttle Sprint Test (SST) total time between the groups. These findings suggest that incorporating nasal breathing into training may lead to notable enhancements in both physical fitness and pulmonary function among young basketball players. 

CAVAGGIONI, L., TRECROCI, A., FORMENTI, D., COURTNEY, R., DASCANIO, G., SCURATI, R., ONGARO, L., & ALBERTI, G. (2021). Effects of a nasal breathing protocol on physical fitness and pulmonary function in young basketball players. The Journal of Sports Medicine and Physical Fitness. https://doi.org/10.23736/s0022-4707.21.12921-4 

2. Hypoventilation Training and Repeated-Sprint Ability:

A study titled "Impact of Hypoventilation Training on Muscle Oxygenation and Repeated-Sprint Ability in Basketball Players" investigated the effects of repeated-sprint training combined with voluntary hypoventilation at low lung volume (VHL). Over four weeks, basketball players engaged in training sessions either with normal breathing or with VHL. The results showed that hypoventilation training led to improvements in repeated-sprint ability, greater muscle reoxygenation and performance metrics, suggesting potential benefits for basketball players.

Lapointe, J., Paradis-Deschênes, P., Woorons, X., Lemaître, F., & Billaut, F. (2020). Impact of Hypoventilation Training on Muscle Oxygenation, Myoelectrical Changes, Systemic [K+], and Repeated-Sprint Ability in Basketball Players. Frontiers in Sports and Active Living, 2. https://doi.org/10.3389/fspor.2020.00029 

Ha en fortsatt trevlig eftermiddag! 

Mvh 

Xhuliano